1. Improving Healthful Lifestyle Behaviors through Healthier Eating Practices and Physical Activity Using TQM HSCI 708 Dr. Alemi

2. Problem Statement Poor eating practices (foods high in saturated fats and simple “sugars” carbohydrates and reduced physical activity.

3. Description of Problem Over-consuming saturated fats and simple sugars increase risk of cardiovascular disease such as myocardial infarction and cerebral vascular accident, Type II diabetes, some forms of cancer, and obesity. Over-indulging in saturated fats and simple sugars can cause a glucose-transport disorder, creating an overabundance of insulin in the blood, decreasing the number and sensitivity of insulin receptor sites in muscle and adipose cells, reducing the absorption of insulin and glucose, which can lead to insulin resistance and obesity.

4. Description of Problem After over-consuming fatty, sugary foods, blood glucose levels drop, generating feelings of hunger, tiredness, irritability, and a desire to snack. Fatty, sugary foods are higher in calories and less nutritious. Empty calories. My daily calories of fatty, sugary foods is about 25 percent or more. American Dietetics Association recommends that this should be less than 10 percent. New work environment is less active physically, more sedentary. Decrease energy level from poor diet and decreased physical activity.

5. Description of Problem Increased stress and tension. Decreased ability to fall asleep. Lack of desire to cook after getting home from work. Not enough time to exercise regularly. Current aerobic exercise 2x/wk. Goal is 3x/wk. Women who don’t exercise have twice the risk of dying from heart disease than women who don’t exercise according to The American Heart Association.

6. Problem Description Fishbone Diagram Environmental Physiological Psychological Snacking between meals Office parties 2-3 times/wk Donuts in office every day Time constraints Fatty foods taste good Eating out for meals Increased body wt Increased body fat percentage Fatigue Increased disease risk Decreased motivation Poor self image Work is sedentary

7. Project Plan Co-process sources: spouse and two co-workers. Timeline: 13 weeks Goals: Improve eating habits Increase exercise activity to 3x/wk for at least 20 min Maintain normal weight (120-159 lbs ) Maintain normal body mass index (BMI 18.5-24.9) Boost energy level Document diet, weight, body mass index, and exercise activity in daily journal. Maintain and post results on refrigerator at home and share results with co-process sources (spouse and co-workers).

8. Project Solutions/Interventions Eliminate all junk food from house. Prepare lunch the night before work. Avoid skipping meals. Have lunch w/ co-process sources (two co-workers). Include co-process source (spouse) with grocery shopping to ensure healthy food selections. Take stairs at work. Get on and off bus 5 blocks before stop. Stand at work and home while talking on phone. Walk around block during first half of lunch break. Schedule exercise in AM before work. Park car in rear of parking lot complex when shopping. Schedule a weekly activity w/ spouse like bowling or dancing.

9. Results: Healthier Eating Time in Between Chart

10. Results: Weekly Averages of Exercise X-Bar Control Chart

11. Results: Weight Tukey Control Chart

12. Results: Body Mass Index Tukey Control Chart

13. Outcomes: There were six days during the healthier eating habits that were above the UCL, indicating a return to poor eating habits. Otherwise, the data showed that there was a change in repetition of unhealthy eating that were statistically successful. Initially the exercise averages showed that there were observations above and below the confidence levels, indicating unsuccessful change in behavior. Over time, the exercise activity improved. There were no points outside the confidence levels, indicating that weight measurements met expectations. During diet and exercise changes, weight decreased about 5 lbs. American Heart Association’s recommended wt range for a woman 5’6”is 120-159 lbs. My wt dropped to 123 lbs after personal project implemented. BMI also met expectations, and reduced over time within expected parameters. National Institute of Health’s BMI range for normal wt is 18.5-24.9. My BMI dropped to 19.7 after personal project implemented.